FITNESS Magazine - February 2011
Stairs --- Take every other step: You'll burn more calories - up to 90 extra an hour - than if you climb the stairs one by one. You will use bigger muscle groups when you skip a step.
Turn any flight of stairs into a mini workout.
- Stand at the bottom, tap your right foot on the second step, then bring it back down.
- Do 10 taps, standing up onto the second step with your left foot on the final rep.
- Alternate legs until you reach the top.
- Repeat for seven minutes.
To target your butt -- put your whole foot on the step so that your knee is over your ankle as you land; stay upright and try not to use the railing.
I wish I had a flight of stairs to try this out on! I guess I could use the stairs at the gym. Wonder what other's would think??
Walking --- Americans average 5,117 steps a day. This is way behind the Austrailians, who log more than 9,600 strides a day! I have my pedometer. My goal is to walk "at least" 6,000 steps a day. Most days... I make it!
Carb Cravings in Winter --- Carb cravings skyrocket in the winter.
- Munch on healthy carbs in the afternoon before the sun goes down to starve off a splurge.
- Eat low-fat, healthy carbs, such as sweet potatoes, oatmeal with a drizzle of brown sugar, and cinnamon toast.
- Try to eat protein, diary products and veggies for breakfast & lunch. Then, have a low-fat carb snack such as popcorn, soy crackers, or cereal in the afternoon.
- For dinner, opt for roasted potatoes, whole-grain pasta, black bean soup or veggie stew with barley.
- Avoid eating a lot of protein at dinner because that prevents serotonin from being made.
- Spend at least 20 minutes a day outside or near a bright window to amp up your serotonin.
I wondered why I was craving carbs so much!! These "tricks" may help!
Weight loss --- Follow a diet and exercise program that will help you drop 10% or more of your body weight right off the bat. If you can lose a lot of weight up front, the odds are better that you'll be able to keep at least some of it off for good. I am TRYING to drop that 10%, but it's soooooo hard!
Potassium --- It helps keep blood pressure stable, maintains your body's water balance and helps your nerves and muscles work properly. We need 4,700 milligrams a day. A banana will give you about 10% of your daily requirement. Incorporate more fruits, veggies and legumes into our diet.
Some of the best high-potassium options:
- a medium baked potato
- a 1/2 cup of cooked cannellini beans
- a small box of raisins
- an orange
I am glad that there are other options besides banana's. I am NOT a fan of them!
Broccoli --- It will keep your stomach healthy. The fiber it contains may boost your body's natural defenses against stomach infections.
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